Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

14inch Grip Bench ISO pr clips from today

Right click on link and save first to avoid errors

295lbs x 12secs and 305lbs x 8secs at the sticking point
http://www.members.optushome.com.au...ripBenchPR_ISO_295x12sec_305x8sec_26Aug04.mpg

 

[coolcolj]

Friday 27th August - Ivanko SuperGripper Workout

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Warmups
warmups - rest 1min between hands

31.5 1x10, 1x5+5sec ISO
54.2 1x5, 1x5sec ISO
76.3 1x3, 1x5sec ISO
89.2 1x2, 1x3sec ISO

plus 4x10 thick rubber finger extensions done in between sets

then rest 4mins

----- rest 3mins between hands
15sec finger extensions ISO between sets

1) Right hand - 110.1 x 13+1(5mm short)
Left hand - 110.1 x 8+1(5mm short)

2) Right hand - 104 x 14
Left hand - 104 x 9

3) Right hand - 104 x 10+1(5mm short)
Left hand - 104 x 6+1(5mm short)


Cooldown - 31.5x15 using thumb on handle and non-lock


up from 100.1x15 2 sessions and 2 weeks ago

 

[coolcolj]

Sunday 29th August - Cycle 2 Get Lean+Maintain Strength - Week 5 - Day 1 - Lower FATIGUE TOLERATION - Microcycle 1 - workout 7

Didn't get much sleep the last 2 days, and so I didn't feel the best today. I took a nap, but it didn't seem to help as well as it normally does. So I thought about postponing this session till tommorrow, but decided to go ahead with it.

Good thing is I finally learned how to relax my lower back when walking and standing. A big reduction in lower back pump and tightness as a result! The Alexander Technique stuff I did before helped here.

No postworkout ISO stretches today, I was so tired, I just wanted to go home ASAP

Bodyweight - 222.5lbs in winter clothes and shoes
Workout Rating - 7/10
Workout time - 2.5hours or so

Warmup

Did my usual general warmup with a 25lb bar as before

1) Twisting Back Extensions - BWx5 normal, and 6 twisted to each alternating sides.
2) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched

2) Cleans - did these in rotation with the squat warmup sets

Hang PowerClean + HighHang PowerClean + HighHang SquatClean +PowerJerk - Bar x 2sets

PowerClean + HighHang PowerClean + HighHang SquatClean - 89lbs, 119, 155, 175

Caught the Squatcleans pretty low today, around parallel, and I made em stick! In the past the bar would crash on me and I'd dump it.
Also concentrated on hitting the bar on the thigh in the 2nd pull position, before snapping it up. Still some arm bend I need to fix though

Rotating between each exercise

rest - 1.5-2 mins for warmups. 2-3 mins between each exercise after warmups.

CleanGrip Full FrontSquats - in OlyShoes - RAW

Warmups - did backsquats first and then switched the order after 255lbs - Bar x5, 95lbs x3, 135x3, 185x3, 225x2, 255x2, 285x1, 315lbs 5sec support

Rotation 1) 315lbs x MISS --> crash and burn at sticking point
Attempt 2 - 315lbs x MISS --> couldn't even get off the bottom...

10% of (85%BW+load) dropoff --> used last week's 305lb 1RM
Rotation 2) 255lbs x 1
Rotation 3) 255lbs x 1
Rotation 4) 255lbs x 1
Rotation 6) 255lbs x 1
Rotation 6) 255lbs x 0.5 --> MISS

Wasn't feeling as strong as last week, felt much heavier across the board. I suspect the squatcleans did sap me some, even though the weight used on em weren't heavy, the effort was still high in a nueral way.
The first miss just had no strain whatsoever. I am just so hit and miss on frontsquats. And the reason is pretty easy to see. Technically I should be able to ISO hold my 1RM (305lbs) for 5-6secs, but the most I can do is 255lbs for 12 secs. Something I'll need to focus on in the next microcycle.

Upper back was rounding a lot as well...


Full Squats - in Oly Shoes - RAW

Warmup sets - Bar x5, 95lbs x5, 135x3, 185x3, 225x3, 255x3, 285x3

Reactive style - I dive bomb down and pull my feet a little like doing a squatclean, reversing at the 90 degree position, non-lock at top

About 70% of (85%BW+1RM)
Rotation 1) 225lbs x3
Rotation 2) 225lbs x3
Rotation 3) 225lbs x3 --> slow reversal, and reversed at a lower position
Rotation 4) 225lbs x3 --> slow reversal, and reversed at a lower position

These were kind scary at first, I didn't think I could do 225lbs, but it felt ok


Romanian Deadlift - RAW - HookGrip

Warmup sets - 205x5OI, 235x5OI

Deadlifted off floor and lowered into Oscillatory Isometrics
Rotation 1) 265lbs x1+15 Oscillatory Isometrics
Rotation 2) 265lbs x1+15 Oscillatory Isometrics
Rotation 3) 265lbs x1+15 Oscillatory Isometrics
Rotation 4) 265lbs x1+15 Oscillatory Isometrics --> slower reversal

Probbaly could have gone a little heavier to make it more of a strength move.


SideWays Situp - Torso horizontal to floor

Warmup sets - BWx10sec ISO

Weight on chest, holding an ISO each side - 2mins between each
Rotation 1) 50lbs x 20secs
Rotation 2) 50lbs x 20secs
Rotation 3) 50lbs x 20secs

Up 5lbs, and hard as usual

 

[coolcolj]

clips from today

Right click on link and save first to avoid errors

Clean complex with 155lbs and 175lbs - powerclean, highang powerclean and highnag squatclean
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanComplex_155_175_29Aug04.mpg

Reactive squats - last 3 sets shown. 225lbs x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_ReactiveSquat_225_4x3_29Aug04.mpg

 

[mekannik]

? Purpose/Theory behind Reactive Squats? Simulating recovery from a catch?

 

[coolcolj]

? Purpose/Theory behind Reactive Squats? Simulating recovery from a catch?

magnify the eccentric forces, which in turm maximally loads up the fast twitch fibers, which are mostly recruited in high speed stretching eccentric movements. Also to teach my body to absorb the forces and then use then too react out of the switch over point with more power

Same deal with alttitude drops teaching your body to absorb the forces, and depth jumps to absorb the forces and turn them into concentric power.

But reactive squats are more for helping my squat, and general lower body strength speed - especially the % of weight I used is more for helping the strength side. For speed and VJ side, I would go lower.

 

[super_rice]

CCJ, any thoughts on depth of reactive squats?

 

[coolcolj]

CCJ, any thoughts on depth of reactive squats?

About where the hamstrings are at parallel or slightly above. More or less legs at 90 degree angle, or where my sticking point would be

Don't want to go too deep or too shallow. Like landing into a deep jump position.

For VJ and speed purposes, you want to use around 50-60% of your total of 1RepMax+85% of your bodyweight (since when you squat, you also lift 85% of your weight as well)
So if your not strong enough you'll be using negative load!
Which means - get stronger first

And I would do alttitude drops first to condition your legs before doing these even if your strong enough

a clip of it done with top end only band tension with lighter loads for the speed side

Right click and save

 

[coolcolj]

? Purpose/Theory behind Reactive Squats? Simulating recovery from a catch?

this quote from Db Hammer goes into somewhat

The number one factor for power production is power absorption (e.g. high velocity/high force yielding, a.k.a. “eccentric power output”) because it leads to the greatest degree of stretch-reflex potential in the muscle-tendon complex. And it's no secret that the more energy you take in the more energy you can put out. Just think about a quarterback throwing the ball like a drunken dartsman versus a quarterback who throws like, well, a quarterback. Or it may help you to relate the concept to jumping out of a chair versus a typical down-up vertical jump?

The number one factor for power absorption development is strength development. Research shows that as your muscles get stronger your ability to absorb more force increases, which in turn gives you the potential to absorb more power. And this if obviously important because the more power you can absorb, the more power you can produce!

Power is defined as the product of force and velocity whereas force is defined as the product of mass and acceleration(or mass and “deceleration” in this case). Just think, force plate studies show a sprinter will encounter about 5 times his bodyweight in force on a single leg at peak velocity. That's tremendous force executed at tremendous velocity...or "power" as some of us like to call it. Consequently, the main difference between power absorption and force absorption is the velocity component. It's best to think of force absorption as slow-negatives with relatively heavy weight (Force = MASS x deceleration), even though it can also be thought of as lighter weight with a greater deceleration component (Force = mass x DECELERATION) and a moderate mass yielded at a moderate deceleration value (Force = mass x deceleration). But, it helps me to think about how fast the body or loaded-limb is moving prior to the point at which the object is slowed down (decelerated) whenever I want to get my arms around the power absorption concept.

If you take a power movement and perform it in “reverse” or just the first-half of the movement then you will absorb a good deal of power. The landing of a depth-drop from a high box; the catching of a barbell during a beta-snatch movement or drop-squat movement and of course AMT landings (i.e. 'over-speed depth drops’) are all good examples of power absorption movements. In terms of methods explained in “The Sports Book”, amplitude-drop-absorption (ADA) methods where you drop, absorb and stabilize can all be classified as power absorption methods. Force-drop-absorptions (FDA), also detailed in “The Sports Book” are another group of power absorption methods. In terms of force, which may be easier for many of you to understand, power absorption methods can be thought of as “Force = mass x DECELERATION”. That is, the force register during power production and power absorption movements isn't necessarily high because the mass of the object being moved is great but, rather, because the acceleration/deceleration factor is so big.

Think of them as fast acting eccentrics where a good deal of force is taken into the muscle and you should be able to understand what a research scientists is talking about when he uses the term power-absorption. In example, the reactive (REA) method and the reactive-acceleration (RA) method also contain a good deal of power absorption. Again, the more velocity going into the absorption/yielding phase of speed-strength and strength-speed movements the greater the chance you have to absorb power (or put out “eccentric power” as science calls it). You can absorb a lot of power during full range movements, as well, just be sure to focus on rapid yielding-to-overcoming transitions- "Plyometrics" should ring a bell?


Another way to distinguish between force absorption and power absorption is to compare a heavily weighted squat jump with a reactive box jump and the vertical jump improvements each one makes. Use a force plate to make sure the force values for the weighted squat jumps equal that of the depth-jumps. What you'll find is that the altitude drop-and-jumps increase your vertical jumping ability more than the loaded counter-movement-jumps because more power is absorbed with the former (or less power was absorbed with the latter…however you prefer to look at it). Again, the interesting concept is that the force absorbed is the same but the power absorbed is different.

This is yet another reason why AMT jumps out-perform other jump training methods when looking to raise your run-up approach jumping ability, or “reactive-strength” as sport scientists call it.


Another intriguing concept here is most athletes errantly try to raise performance by simply getting stronger. I'm sure you've heard this one before:

"Hey coach, how do I get better?"

"Easy...get stronger!"

That's bullshit! Even though the strength training approach may help them increase their force absorption potential, especially in terms of being able to lower heavy weights under control, it's only when you increase your ability to absorb more power will you realize the greatest gains in your power production development! So much for your cut and dry powerlifting and/or bodybuilding routine, huh? What may interest you bodybuilders and powerlifters, however, is that as your power production values go up then your hypertrophy potential goes through the roof. Once you capture this hypertrophy potential then you will have raised your strength threshold, once again, setting a new stone for power development. That's one you're sure to hear regurgitated by all of my copy-cat coaches out there!

As you can see, it's nothing more than a big fat cycle of getting stronger to get more powerful to get bigger so that you can get stronger which feeds into more power development! (whew…that sucked the air out of me!)

 

[coolcolj]

Thursday 2nd August - Cycle 2 Get Lean + Maintain Strength - Week 5 - Day 1 - Upper 1 - Microcycle 2 - workout 1

Left my camera and workout sheet at home!
Average workout, poor diet and sleep to blame

Bodyweight at gym in winter clothes - 221lbs
Workout time - 1.5 hours
Workout rating - 7/10

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 3.5 mins later on


14 inch grip Bench - no arch or leg drive

Warmups - Pushups against leg press seat x8+5sec ISO, 45x8+5OI, 95x8+5OI, 135x5+5OI, 185x5+5OI, 225x2 2501, 275x1

Rotation 1a) 295lbs x 1New PR!! +10lbs
Rotation 1b) 305lbs x MISS, stuck at sticking point

4% of (15%BW+load) dropoff
Rotation 2) 275lbs x 1
Rotation 3) 275lbs x 1
Rotation 4) 275lbs x 1
Rotation 5) 275lbs x MISS

Wasn't feeling that strong today. 295lbs was hard but I got it.
think I will take a break from heavy benching for a few weeks.


45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - explosive - barx8, 25lbs x5, 45x5, 70x5, 90x5, 115x5
135x3, 160x1

Assuming bar weighs 20lbs
Rotation 1a) Bar+160lbs x 1 Explosive!
Rotation 1b) Bar+180lbs x 1 new PR!! +20lbs

4% of (15%BW+load) dropoff
Rotation 2) Bar+170lbs x 1
Rotation 3) Bar+170lbs x 1
Rotation 4) Bar+170lbs x 0.9 -felt slightly short

Last time I PR'ed with 160lbs I couldn't rattle the plates. Today I did, nice and fast. Finally got 4 plates, 180lbs. The bar can only hold another plate from what I can tell, maybe two...


Reactive Speed 14 inch grip Bench

Dive bombed down and reversed 1-2 inches above the chest and non-lock at the top. Slightly released

About 70% of (15%BW+1RM)
Rotation 2) 185lbs x3 ---> Wobbly
Rotation 3) 185lbs x3
Rotation 4) 185lbs x3


Reactive speed 45 degree Chest Supported T-Bar Row - Parallel grip

I explode up, release the grip near the top and recatch halfway down, reversed just before full extension

About 70% of (15%BW+1RM)
Rotation 2) Bar+90lbs x 3
Rotation 3) Bar+90lbs x 3
Rotation 4) Bar+90lbs x 3

all sets very easy. Harder on hands than anything else. Freaked a few onlookers with the ballistic nature of the lift


Cuff Stuff

Rest - 2.5 between each side

Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 10, 8kg x5

1) 22lbs x 14.5 new PR!!
2) 22lbs x 9.5

got the same reps each side


Cooldown + ISO Stretches - EQI

Free Motion High Pulley ROW Stretched ISO hold
70lbs x 1min each arm

Tricep Dip Leg supported Stretched ISO hold
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
Some cuff stretches